03.28.2020 Hateful 8

2 rounds
10 Quadruped Hip Extensions/leg (hold 1sec at top of each)

30sec Forearm Plank – Protract Shoulders as far as possible

10 Side Plank Rotations/side

10 Jefferson Curls (low load slow and controlled) focus on simply execution of correct postures – with a PVC, bodyweight, or a light kb or weight

WOD

8 Rounds for time
8 hand release push ups
8 weighted sit ups
8 chair pull ups
8 air squats
8 burpees
8 sumo deadlifts
8 hang power cleans
8 shoulder to overhead

10.13.19 Swim WOD

Warm Up

run in dryland room

death march

perfect stretch walk

then....

push up shoulder taps x 10

standing pass through with PVC x 10

sumo inchworms x 10

yoga push ups x 10

Movements

DB or KB

1 arm high pulls

1 arm OH carry

Sumo deadlifts

Drop back lunges

WOD

17:00 AMRAP

10 sumo DL with KB or DB

10 drop back lunges off a kickboard

25 yds. single arm OH carry/side

100yds (or 50) swim